Write it in front, please think about why I want to exercise.

One is to pursue a more perfect figure, with huge chest muscles, strong arms and clearly visible abdominal muscles. It is likely to have specific goals, such as a sports star or a fitness and entertainment star. For girls, where there is meat, there is meat, and the thin place is thinner, so that they can dress more beautifully and look radiant.

Or do you want to improve your sports performance? For example, I want to improve my basketball performance through fitness. I want to jump higher, run faster and have stronger strength in the confrontation.

Of course, it is also possible to get more energy. Anyone who has really participated in sports will know that as long as you exercise correctly and properly, you will not be more tired and tired, but will be more energetic. Well, speaking of which, I talked about two questions. 1. What is the purpose of my exercise? Generally speaking, the purpose cannot be single, but please be sure to distinguish between primary and secondary. For example, there is a difference between exercise aimed at improving my athletic ability and simply trying to make my body better. This distinction is to better achieve our goals. Of course, even exercise aimed at improving my athletic ability will improve our health to some extent, but we didn't need it at first. Secondly, according to my goal, how should I make my fitness plan? Fitness here refers to various auxiliary training methods such as strength training and aerobic training in the gym. Second, the correct concept of fitness

Conceptually speaking, training must follow the following principles: scientific, correct, comprehensive and persistent. Science includes scientific arrangement of training plan and reasonable training. It is suggested that friends who want to make progress in fitness can look at Wade's training rules, which are explained in detail at the primary, intermediate and advanced levels, but for high-level fans or athletes, they have greater flexibility to find the most suitable training method, because everyone's physique and ability are different, and the method suitable for others may not be suitable for them. The most effective method that they have practiced by themselves is the method that training should adhere to.

Correct. That is, training movements must be correct, and correct movements are much more important than weight. No matter how heavy the weight is, the correct action is the premise, and the incorrect action will also increase the risk of injury. So what is the correct standard? It is the maximum weight under the premise of accurately completing the training action.

Comprehensive. All-round means all-round development. You can't just practice a certain muscle or several muscle groups, you must develop in harmony. Many people enter the gym mainly by bench pressing, bending over and sit-ups, blindly practicing chest muscles and biceps brachii. However, if squats and hard pulls are not done enough, the effect will be poor. Real comprehensive fitness should be based on some golden movements such as squat, hard pull, bench press and pull-ups, supplemented by other movements, and more attention should be paid to legs, back, shoulders, triceps brachii and other parts.

Insist. The last and most important training principle is persistence, which is nothing to say. Rome was not built in a day, and persistence is necessary. People who expect to have a good figure in a month or two, I advise you not to practice, and make up your mind to make it a habit of your life, gradually improve it and make unremitting arrangements in your daily life. Generally speaking, the result is three months to more than half a year. Of course, this is only a small achievement. It is not enough to have an enviable figure. Those who have been exercising for more than ten years and have regarded fitness as a lifelong hobby or career have reached the level.

Third, improve the national fitness program.

Let's talk about exercise whose main purpose is to improve the body.

When making a plan, we must first proceed from our own conditions. For example, generally speaking, thin people want to be stronger, fat people want to lose weight, and people who are not fat or thin want to get better muscle lines. Then the training plans of these people are different. There are two basic ways of exercise, muscle gain and fat loss. Then it is obvious that thin people mainly gain muscle and fat people mainly lose fat. One thing to add is that the plan should not only include the training plan, specific movements, times, groups, the combination of aerobic and anaerobic, etc. , including the corresponding diet plan, rest and recovery plan. To put it bluntly, training, diet and rest are trinity, and the best results can be achieved only if we do not neglect them.

3. 1 muscle exercise plan

I have a personal experience of this. I still remember that when I first started exercising, my weight was about 100 kg. When I entered the gym, I could only push the empty bar. It's really hard to think about it. Hey, forget it.

To get to the point, I summarized the scheme of giving priority to muscle training, that is, the weight is relatively large, the frequency is moderate (8- 12), the number of groups is small (3 groups are appropriate, up to 4 groups), and the rest between groups is relatively adequate. Finally, the training movements used do not need to be too fancy. In fact, one or two main training movements can be used in each part, mainly the free strength training of barbells and dumbbells, and the equipment.

There are several things that need to be clarified. First, weight and frequency vary from person to person and are relative values. There is a concept of RM in fitness, which I believe many people have heard of. It is called the maximum number of repetitions, which is the maximum number of times you can repeat a weight. For example, I can only use 100 kg for 10 bench press, so the weight of 100 kg is 10 RM for me. Of course, RM is a very general concept, and it is impossible to be precise in practice, just a rough idea.

Generally speaking, 1-4RM mainly enhances explosive power;

6- 12RM mainly increases muscle mass;

15-20RM is mainly used to train small muscle groups and enhance muscle lines and elasticity;

30RM and above are mainly used to reduce body fat and enhance cardiopulmonary function.

For beginners, I suggest that the weight of 8- 12RM is the best for most movements.

Generally speaking, the rest between groups should not be too long, but it should not be too short for beginners, and it should be controlled at around 1 minute. Of course, the training of hard pull and squat can be extended appropriately, and the rest time can be shortened appropriately for some small muscle groups.

(Because each specific part involves different training principles, this is just a reference scheme, and each specific part will be discussed later if necessary. )

Primary Training Plan with Emphasis on Muscle Training (Reference)

Triceps brachii on Monday

Barbell bench press 8- 12*3

Long-distance push-ups exhausted 3 groups.

Butterfly machine 8- 12*3

The parallel bars bend their arms to support three groups of exhaustion (there is no requirement for the number of times here, and it will be repeated more and more with training. When the limit exceeds 20, weight training can be considered)

Press 8- 12*3 with a heavy hammer.

Biceps on Wednesday

Bend your legs and pull hard 6-8*3 (heavy and powerful exercise)

Pull down the seat by 8- 12*4 (this action is actually an alternative to pull-ups).

Barbell rowing 8- 12*3

Barbell bending 8- 12*3

Dumbbells bend alternately 8- 12*3

Friday legs and shoulders

Barbell Squat 8- 12*4 (it is recommended that people with certain ability do it 12- 15, or even 20 times, because the leg strength is very strong, and 20RM can stimulate the muscle groups well, while leg training below 10 often improves the strength and explosive force, which has little effect on the muscle groups.

Leg bending 8- 12*3

Standing lifting heel 20*3

Dumbbell push 8- 12*3

Dumbbell upright bird 8- 12*3

Dumbbell prone bird 8- 12*3

Be careful, you must have noticed that I didn't arrange abdominal training. I didn't write it down because of junior abdominal muscle training. I suggest that it should be done at home. There is an 8-minute course on abdominal muscles online, which is a bit difficult at first. Basically, just do it three or four times a week.

This is really embarrassing about aerobic training. If you have to reduce the intensity and frequency of aerobic exercise in order to gain muscle, it is not to say that it is completely forbidden, just don't do too much. Take the treadmill as an example. You can run twice a week for 20 minutes to half an hour, which is enough. If you love running, swimming and basketball, then the cycle of muscle gain should be reduced appropriately. For example, you used to play basketball every day, but now you can play basketball twice a week.

Next, I want to talk about a diet plan that matches muscle building training. In short, just two words, eat more! But eating means eating less and eating more meals, but you may see the ratio of carbohydrate to protein intake blahblah, but those are too difficult in practice. The simpler principle is that if you are thin and the purpose of fitness is to gain weight, then ask yourself every 2-3 hours, as long as your stomach doesn't swell, eat something, even a banana or two pieces of bread. The food you eat is mainly healthy food. In addition to dinner, you can consider bread, cereal, honey, milk, fruit, nuts and so on. Then eat more staple food and increase the intake of meat, eggs and milk appropriately.

Do you need to eat protein powder and muscle powder? My answer is no, because it's expensive and your training level is not good. Eating too much will waste most of it and increase the burden on your kidneys. Daily diet is enough, don't worry.

3.2 Weight-loss-oriented plan

Although I can't personally practice the plan of losing weight, I have seen a lot. The basic principle is to reduce the training weight from 8- 12RM to 15-20RM, and then increase the number of groups appropriately.

People who lose weight should pay more attention to aerobic training. It is necessary to strengthen aerobic training 4-5 times a week, and running and cycling are good choices. For example, running, 15 minutes is the least amount, because the body begins to gradually decompose fat as an energy source after running 15 minutes. It is recommended that people who lose weight run for 40 minutes-65438+ once.

Then what I want to say is, there is no game! Department! Thin! Body! Without thin belly or stovepipe, aerobic training is the main method, supplemented by anaerobic strength training, so as to achieve the corresponding goal. Don't think that if I want to lose my beer belly, I have to practice more abdominal muscles. No! You should run and swim more, dear!

For boys, the most stubborn fat is the fat in the abdomen and back; For girls, the most difficult thing to lose weight is thighs and arms, and fat will accumulate in the abdomen, but it is far less exaggerated than men. Therefore, people who are fat in these places should be more patient, because it is more difficult to lose weight when they are fat in these places, which requires more perseverance and perseverance.

Dieters' diet is relatively more difficult. If eating less and eating more is to gain muscle, then eating more and eating less is to lose weight, but don't eat breakfast. A day's calories mainly depend on breakfast and lunch. This is also the case. Whenever you are greedy, ask yourself, am I really hungry? If not, I won't eat. Besides dinner, the most important thing is to drink water, and then we must put an end to junk food and reduce the number of meals in restaurants outside. Don't go hungry on purpose. Every meal is basically just right. If you are not hungry, it will be just right if you stand up and walk faster.

Finally, I need to say that this article is written for junior bodybuilders. I hope that no matter what your purpose is, you can form a good habit of exercising. Stick to it and you will definitely get unexpected changes!

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